Program Description
Frequency: 3 non–consecutive days per week (e.g., Monday, Wednesday, Friday) Warm–Up: Spend 5–10 minutes on light cardio and dynamic mobility drills (e.g., jump rope, band work, leg swings, shoulder circles) before each workout. Progressive Overload: Aim to increase the load gradually (or add an extra rep when form is solid) to stimulate strength gains. Recovery: Given the advanced training status, monitor fatigue and adjust volume as needed. Ensure adequate sleep, nutrition, and mobility work on off–days.
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length5 weeks
- Time Per Workout60 minutes
- CreatedFeb 09, 2025 04:43
- Last EditedJun 18, 2025 09:56
Summary
Unleash your strength with "schwer und richtig," a 5-week program designed to build muscle and enhance your lifting technique. Committing just three days a week, you'll dive into a balanced regimen of push, pull, and squat-focused workouts that incorporate compound movements like the weighted pull-up and bench press. Each session is crafted to challenge your limits while improving stability and core strength, ensuring you progress safely and effectively. Equip yourself with the tools for serious gains and transform your physique in just over a month!
